Jalen Ollie

Nice article on FLSP athlete and Glastonbury High QB Jalen Ollie. http://www.courant.com/sports/high-schools/hc-jalen-ollie-1025-20131024,0,2139591.story

Fox 61 Feature Story on FLSP Athletes Stephen Barmore

Nice feature on Fox61 on FLSP athlete and Southington QB Stephen Barmore.
Stephen has been training with me since 10 years old. I am so happy of all his accomplishments! Check out the Fox video http://foxct.com/2013/10/16/player-profile-southington-senior-quarterback-stephen-barmore/

Congratulations to the following FLSP athletes for making the Courant's Fab 15 this week for their outstanding performance. Joseph Carbone -Xavier, Willie Alicia-SMSA, Stephen Barmore- Southington, Jalen Ollie-Glastonbury, and Matt Sanzaro-Wethersfield, ww.courant.com/sports/high-school-football/hc-hs-fb-fab-15-1014-20131013,0,4475616.story

http://ww.courant.com/sports/high-school-football/hc-hs-fb-fab-15-1014-20131013,0,4475616.story

Sports Leadership Workshop in November!

FLSP Athletes Making Courant's Fab 15

For the second week in a row FLSP athletes have made the Hartford Courant's Fab 15 list.
Congratulations to the following FLSP athletes for their performance last week.

Wilfredo Alicea     SMSA QB - 8-12 passing 139 yards 199 yards rushing 2TDS
Stephen Barmore  Southington QB - 18-25 passing 304 yards 5TDS
Christian Flynn      NW Catholic QB(2nd week in a row) 238 yards passing 2TDS 1Rush TD
Jalen Ollie             Glasonbury QB- 25-40 passing 221 yards 4TDS

Great job guys!!!

Speed and Agility class coming up! 2 weeks!

  Speed and Agility Classes

Gino Caro of Fast Lane Sports Performance will be conducting speed and agility classes for the fall season.  Gino is a USA certified speed coach and a certified sports performance specialist by the National Academy of Sports Medicine.  Gino has worked with over 3,000 Connecticut and New England athletes.  His customized programs have helped several athletes reach the collegiate and professional level.  Gino currently has athletes in the MLB, NFL, and the NBA. 

What:  Speed and Agility Classes for ages 8 to 18.  Classes will feature the following:

a.       Correct running technique

b.      Dynamic warm up for speed and strength

c.       1^st quickness

d.      Improve acceleration

e.       Correct athletic position for lateral movement

f.       Core development

g.      Flexibility

h.      Reaction Time

i.        Nutrition for sports performance

When:   Three Week Fall Class sessions: Beginning October 7^th  and Ending on October 23rd     

               Mondays and Wednesdays      

-          Mondays       7-8pm               Fee = $75.00 (3 Sessions)

-          Wednesdays  7-8pm               Fee = $75.00 (3 Sessions)

*If you take both classes cost is $150.00 for all 6 sessions.

Where:             Ct. Elite Baseball Academy (www.ctelitebaseball.com )

               836 Hopmeadow Street

               Simsbury, Ct.

“Gino and Fast Lane Sports Performance have given me the opportunity to take my game to the next level.  His knowledge and commitment for training allowed me to reach my fullest potential as an athlete.”

-  Tom Bourdon, Boston College centerfielder

Registration:   To reserve a spot call Gino Caro at 860-798-0420 or email at gcaro@comcast.net

Registration and payment will be held at the beginning of the first day of class. Any questions or request for further information feel free to call or email Gino.

Fast Lane Sports Performance, LLC                  www.wix.com/fastlanesports/1  

John Wooden Quote

"Be more concerned with your character than your reputation, because you character is what you really are, while your reputation is merely what others think you are."  -John Wooden Legendary UCLA Basketball coach

Quote of the Day

"Individual commitment to a group effort-that is what makes a team work, a company work, a civilization work."

Speed and Agility Classes This Fall

        Speed and Agility Classes

Gino Caro of Fast Lane Sports Performance will be conducting speed and agility classes for the fall season.  Gino is a USA certified speed coach and a certified sports performance specialist by the National Academy of Sports Medicine.  Gino has worked with over 3,000 Connecticut and New England athletes.  His customized programs have helped several athletes reach the collegiate and professional level.  Gino currently has athletes in the MLB, NFL, and the NBA. 

What:  Speed and Agility Classes for ages 8 to 18.  Classes will feature the following:

a.       Correct running technique

b.      Dynamic warm up for speed and strength

c.       1^st quickness

d.      Improve acceleration

e.       Correct athletic position for lateral movement

f.       Core development

g.      Flexibility

h.      Reaction Time

i.        Nutrition for sports performance

In these classes athletes will work on increasing their speed and agility performance by utilizing measurable techniques to show improvements by the end of the session. 

When:   Six Week Fall Class sessions - October 7^th-November 13th - Mondays and Wednesdays     7-8pm

-          Mondays       7-8pm               Fee = $150.00 (6 Sessions)

-          Wednesdays  7-8pm               Fee + $150.00 (6 Sessions)

“If you take both classes cost is $285.00 for all 12 sessions.”

Where:             Ct. Elite Baseball Academy (www.ctelitebaseball.com )

               836 Hopmeadow Street

               Simsbury, Ct.

“Gino and Fast Lane Sports Performance have given me the opportunity to take my game to the next level.  His knowledge and commitment for training allowed me to reach my fullest potential as an athlete.”

-  Tom Bourdon, Boston College centerfielder

Registration:   To reserve a spot call Gino Caro at 860-798-0420 or email at gcaro@comcast.net

Registration and payment will be held at the beginning of the first day of class. Any questions or request for further information feel free to call or email Gino.

Fast Lane Sports Performance, LLC                  www.wix.com/fastlanesports/1  

Talent

Now matter how talented you are. Your talent is going to fail you if you are not skilled.  If you don't study, work hard, and dedicate yourself to be better every single day you will never realize your true potential.....and that would be a shame.

Fall Training

Fall Speed and Agility Sessions start tomorrow!!!
Winter Sport and Spring Sport Athletes must email me or call me to reserve sports and hurry because they are filling up fast. gcaro@comcast.net or 860-798-0420.

Lombardi: On Sacrifice/Success

Hello Everyone,
Every once in a while I like to share with you all Vince Lombardi's philosophy on life and sports and how they both relate.  I feel that all of us athletes, parents, and coaches can really learn how Lombardi influenced so many people, especially his players.  He's is a true leader and remains legendary in our American history.  Here is his philosophy on success/sacrifice.

Success/Sacrifice

"Football is a great deal like life in that it teaches work, sacrifice, perseverance, competitive drive, selflessness and respect for authority is the price that each and every one of us must pay to achieve any goal that is worthwhile.  To achieve success, whatever the job we have, we must pay a price.
Success is like anything worthwhile.  It has a price.  You have to pay the price to win and you have to pay the price to get to the point where success is possible.  Most important you must pay the price to stay there.
Once you agree upon the price you and your family must pay for success, it enables you to ignore the minor hurts, the opponents pressure, and the temporary failures.  A person can be as great as he/she wants to be.  If you believe in yourself and have the courage, determination, the dedication, the competitive drive, and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done."

Summer Training

Good Luck to all Fast Lane Sports Performance (FLSP) athletes that worked so trained so hard this summer and now are back in school and playing their sport.  Now its time to turn your hard work into performance.

Teamwork

"The achievements of an organization are the results of the combined effort of each individual.  People who work together will win, whether it be against complex football defenses, or the problems of modern society.  Individual commitment to a group effort is what makes a team work, a company work, a society work, a civilization work." - Vince Lombardi

Strength Endurance Phase 1.

Strength Endurance workouts for 400 meter sprinters are great for early season early and phase 1 training.  These types of workouts include hill work, stadium steps, resistance running or treadmill high incline runs.  Strength Endurance workouts involves activities that will last longer than 10 seconds in duration. Here are some examples of Strength Endurance Workouts:

a. 6x150 meter hill runs.  These are to be done will full recovery between each rep.  A 150 meter walk down hill to the start would be sufficient for recovery.

b. 6x60 stadium steps.  A great workout because an athlete can get good footwork with this type of running too.  Again, full recovery with a walk back down the steps.

c. 6-8 very light resistance running for 60-80 meters.  The best would be parachute running with a 2-3 minute full recovery.

One quick note when doing hill running.  Make sure you choose a hill that has a gradual incline.  Hill that may be too steep will result to breaking down on sprint form and shortening of stride.  You want to make sure that proper sprint mechanics are in place when running hills.  

Tempo Endurance Phase 1

This aerobic workout will pay great dividends for 400 meter sprinters.  Not only will it help them to increase their oxygen uptake, which will help to shorten their recovery time, but it will aid them in being able to accomplish more and longer workouts.  This workout, since the runs are done at a slower pace, will help the sprinter learn rhythm; and as the workout suggests, tempo.  Another vital byproduct of this workout is that it will also help to train the body to increase production of phosphate, which is a primary energy source.  The emphasis in the workout should be on quantity and not on quality as is true in the aforementioned speed endurance workouts.  The rest factor is generally kept short-usually 2 to 3 minutes.

Examples of Tempo Endurance Workouts 

a. 8x200m                                2 minutes rest
b. 6x300m                                2 minutes rest
c. 50-100-150-200-300-350  Walk same distance for rest

"There is no shape like track shape." -FLSP

Speed Endurance Phase 1

This week I am going to write about three different types of early season workouts (late summer fall) for 400 meter training.  Remember the key to training for any distance is understanding the energy system used for the particular event and understanding the phases of the workout plan.  Phase 1 which is early season can focus on speed endurance, tempo endurance, strength endurance, and strength training. As you can see everything in this phase has to do with endurance.  Today I will cover Speed Endurance.    This is sprinting where the sprinter incurs a high oxygen debt, and there is a definite lactic acid buildup.  This workout is vital to good 400 meter running.  Distances that are run can vary from 100 to 600 meters.  Number of repetitions are figured by multiplying the race distance 2 1/2 times; In this case this would be about 1000 meters.  The recovery period will usually be around 5-10 minutes.  This is to give the runner almost full recovery so that there will be quality in the sprints.  This workout is designed to help the lactic acid energy systems.

Examples of Speed Endurance Workouts   

A. 10 x 100m with a 5 minute rest
B.   6x150m with a 5-8 minute rest
C.   5x200m with a 5-10 minute rest
D.   4x300m with a 8-10 minute rest
E.    3x350m with a 8-10 minute rest
F.    2x 450m with a 10 minute rest

High School Combine

The Central Ct. High School Combine results are now posted on the website! www.wix.com/fastlanesports/1

Planning For Team Sports

Team Sports players need to continually develop technical skills.  They also need to devote quality time to speed and endurance development.  Coaches need to design the best program for the athletes which is the most balanced compromise.  The following ideas may help. 

1. Work on Speed development once a week for most of the year.  Do it in small volumes over a distance that allows high quality.  A good example is doing a series of 30m sprints.  Or flying 15m sprints.

2.  Players speed can improve the most from working on improving the power of their stride.  This can be developed to a great degree over a long period of time using strength training techniques particularly weight training. 

3. Uphill bounding is a great way to improve power needed for acceleration.  Do maybe 10x40m with 20m bounding the 20m running once a week for 12 weeks and measure the effects on first movement 30m times. 

4. Do a mixed warmup and then max speed sprinting at the start of training before any fatique is apparent.  Just 3x30m sprints at max speed is enough to help develop more speed. 

5. For fitness do relaxed tempo 60m runs with exercises just before each run.  Maybe do 4 sets of 4x60m with 1 min rest after each rep before starting the exercises and 3 min between sets.  Choose exercises that fatique the mid-torso, hips, and glutes. 

6. In team sports there is a great need for repeated sprint ability so train this way.  Do lots of short sprints even if they are not at max speed. 

7. Training primarily for speed endurance may improve 100m sprint performance but will inhibit the development of max speed. 

8. The best time to do mid-torso training, heels/toes, sanpit bounces and hip mobility drills is at the end of the session. 

9.  All team sport games that involve jumping should include small regulat amounts of plyometric training in their sessions and also be implementing strength training methods that target the development of eccentric strength,  Jumping without preparation is inviting injury. 

Don't Ignore Breakfast!

                 

In my eleven years training over 1700 athletes I have found out that only 4% of the athletes ranging from middle school to college eat breakfast daily.  9% of the athletes eat breakfast four days a week or fewer.  In addition, breakfast was the most likely meal of the day to be skipped.  The most common reason athletes gave for skipping breakfast was lack of time and mostly because they rather sleep than eat. Therefore through my research I developed a breakfast guideline that athletes can follow that will include combining Carbohydrates, Protein, and Fruit. Athletes can choose any combination of one food from each of the following three columns (one carbohydrate food, one protein food, and one fruit for and easy and nutritious breakfast.

Carbohydrates                                  Protein                            Fruit

Cereal                                                  Low-fat milk                   100-percent fruit juice

Oatmeal                                               Yogurt                                        Banana

Grits                                                    Eggs                                            Strawberries

Toast                                                   Peanut Butter                              Fruit smoothie

English muffin                                       Cheese                                       Apple

Bagel                                                   Ham                                           Mixed berries

Pancakes                                             Turkey or chicken sausage          Applesauce

Waffles                                               Canadian bacon                           Canned fruit

Granola                                               Almond butter                             Tomato

Granola Bar                                         String Cheese                  Orange or tangerine

Four tortilla                                         Scrambled egg whites       Tomato or V-8 juice

Whole grain crackers                           Cottage cheese                           Pineapple

French toast                                        Walnuts                                       Pear

Training Tips

A great article that all FLSP athletes and parents should read.

http://www.stack.com/2013/01/30/off-season-training-mistakes/

NESCAC Football Commitments

Congratulations to FLSP athlete Derek Ward (Choate) who committed to play football next year for Amherst.  Ward became the 4th FLSP athlete to commit to a NESCAC school this year.  The other three were Ben Berey (Glastonbury) who is going to attend Tufts.  Tyler Janssen (Glastonbury) who is going to attend Bates, and Nick Gaynor (NW Catholic) who is going to attend Trinity.  I am very happy for these guys!  They all have demostrated hard work in their workouts and they were also great leaders for their respective high school football teams.  I'm looking forward to training all of them this spring and summer. 

High School Football Combine

The Central Conncecticut High School Football Combine is scheduled for Saturday March 23, 2013.  For more information feel free to check out the Fast Lane Sports Performance website at fastlanesports.wix.com/1

Sports Leadership Workshops

FLSP will be conducting Sports Leadership workshops once a month during on the last Thursday for each month beginning in February.  The fist one is scheduled for February 28th at the Elmwood Community Center in West Hartford.  I urge all parents, anthletes, and coaches to attend.  Next month's topic is "Discovering your Potential".  In this workshop athletes will learn strategies on what does to take to perform at their fullest potential on the field and how does that carry into other aspects of their lives.  I'm really excited about doign this workshop as we will discuss all aspects of establishing work ethic, teamwork, and leadership.   For Further information feel free to call me. 

            Fast Lane Sports Performance

                                                     Presents

              Sports Leadership Workshops for all Athletes, Parents, and Coaches

FLSP workshops will be held on the last Thursday of each month beginning in February.  These workshops will be conducted by Gino Caro, Owner of Fast Lane Sports Performance.  Gino has coached and motivated some of the top athletes in Connecticut.    

Topic for February is “Discover Your Winning Potential”

In this workshop athletes will learn the proper steps and strategies in maximizing their potential in their sport.  We will discuss the following:

-          Establishing great work ethic

-          What exactly is giving 100%

-          Competitive Greatness

-          Preparation to Practice then Practice to Perform at Optimal Level

-          Good to Great- Understanding the Difference

-          Leaving it all on the field of play

-          Leading by example

Cost:                 $20.00/person

Date:                 Thursday February 28, 2013

Time:                7:30pm-8:30pm

Where:              Elmwood Community Center

                         1106 New Britain Avenue

                         West Hartford, Ct. 

If interested in attending please call 860-798-0420 for a reservation by Thursday February 21^st. Payment is due at the night of the workshop.    

Gino Caro

Fast Lane Sports Performance

gcaro@comcast.net